Quick Answer
A scrambled egg with cheese contains approximately 110-160 calories depending on the size of the egg and amount of cheese. A large egg scrambled with 1 ounce of cheddar cheese provides around 160 calories.
Calories in Scrambled Eggs
The number of calories in scrambled eggs depends on the size of the eggs used:
Small Egg
A small egg contains around 55 calories when scrambled.
Medium Egg
A medium egg contains around 60-70 calories when scrambled.
Large Egg
A large egg contains around 70-80 calories when scrambled.
Jumbo Egg
A jumbo egg contains around 90 calories when scrambled.
The calories come mostly from the protein and fat in the egg yolk. Egg whites are very low in calories, containing only around 17 calories per large egg white.
When scrambling a whole egg, using low heat and scrambling just until set helps retain more of the protein quality. High heat can damage some of the proteins in eggs.
Calories in Cheese
The calories in cheese varies based on the type and amount:
Cheddar Cheese
– 1 ounce of cheddar cheese: 114 calories
– 2 ounces of cheddar cheese: 228 calories
Mozzarella Cheese
– 1 ounce of part-skim mozzarella: 72 calories
– 1 ounce of whole milk mozzarella: 85 calories
Feta Cheese
– 1 ounce of feta: 79 calories
Parmesan Cheese
– 1 ounce of grated parmesan: 111 calories
Cheddar, mozzarella, feta, and parmesan are all commonly used cheeses for eggs. Choosing a cheese made with part-skim or low-fat milk can help reduce the calories versus full-fat cheeses.
Calories in Scrambled Egg with Cheese
Combining scrambled eggs with cheese adds additional calories from the cheese. The total calories depends on the amount of cheese used.
Scrambled Egg with 1 Ounce Cheese
– Small scrambled egg (55 calories) with 1 ounce cheddar cheese (114 calories): Total = 169 calories
– Medium scrambled egg (65 calories) with 1 ounce feta (79 calories): Total = 144 calories
– Large scrambled egg (80 calories) with 1 ounce part-skim mozzarella (72 calories): Total = 152 calories
– Jumbo scrambled egg (90 calories) with 1 ounce parmesan (111 calories): Total = 201 calories
Scrambled Egg with 2 Ounces Cheese
– Small scrambled egg (55 calories) with 2 ounces cheddar cheese (228 calories): Total = 283 calories
– Medium scrambled egg (65 calories) with 2 ounces feta (158 calories): Total = 223 calories
– Large scrambled egg (80 calories) with 2 ounces part-skim mozzarella (144 calories): Total = 224 calories
– Jumbo scrambled egg (90 calories) with 2 ounces parmesan (222 calories): Total = 312 calories
As you can see, adding 2 ounces of cheese significantly increases the calories versus just 1 ounce of cheese.
Low Calorie Options
Here are some tips for lightening up scrambled eggs with cheese:
– Use egg whites instead of whole eggs. 2 egg whites have just 34 calories compared to 70-80 for a whole large egg.
– Use low-fat cheese like part-skim mozzarella or reduced-fat cheddar. They have 25-50% less calories than full-fat cheese.
– Use just 1 ounce or less of cheese. 1 ounce provides plenty of cheesy flavor for most scrambled eggs.
– Top with fresh herbs instead of cheese for flavor. Options like chives, dill, and parsley add few calories.
– Use cooking spray instead of oil to cook the eggs. This saves around 40 calories per teaspoon of oil used.
– Add veggies like peppers, onions, mushrooms, or spinach. They provide extra volume and nutrients for minimal calories.
Nutrition Facts
Here is the full nutrition breakdown for a large scrambled egg with 1 ounce of cheddar cheese (based on USDA data):
| Nutrient | Amount |
|---|---|
| Calories | 160 |
| Fat | 12g |
| Saturated Fat | 6g |
| Cholesterol | 195mg |
| Sodium | 290mg |
| Carbohydrates | 1g |
| Fiber | 0g |
| Sugars | 1g |
| Protein | 13g |
As you can see, scrambled eggs with cheese provide a significant amount of protein and some healthy fats, along with important vitamins and minerals. However, the cholesterol content is high.
Those with dietary cholesterol concerns may want to limit egg yolk intake to 2-3 per week and use mainly egg whites. For most healthy individuals, dietary cholesterol has minimal impact on blood cholesterol levels.
Health Benefits
Despite being a higher calorie food, scrambled eggs with cheese can be part of a healthy diet in moderation and provide several benefits:
High Quality Protein
Eggs provide 6 grams of protein per large egg, while cheese also contains protein. This helps with building and maintaining muscle mass.
Important Vitamins and Minerals
Eggs contain vitamins A, D, E, and B12, along with minerals like selenium, phosphorus, and zinc. Cheese provides calcium, vitamin B12, and vitamin A.
Choline
Eggs are one of the best sources of choline, an essential nutrient for brain, liver, and cardiovascular health that many people don’t get enough of.
Antioxidants
Eggs contain antioxidant compounds like lutein and zeaxanthin which help protect eye health.
Satiety
The protein, fat, and nutrients in scrambled eggs and cheese help promote feeling full and satisfied after eating. This can prevent overeating at later meals.
Despite their calorie content, eggs and cheese are very nutrient-dense foods when consumed in moderation. Selecting low-fat varieties and smaller portions can help keep calories in check.
Weight Loss
While scrambled eggs with cheese can absolutely be part of an overall healthy diet, they may not be the best choice if specific calorie restriction is needed for weight loss.
Some better options for keeping scrambled eggs low calorie:
– Use 1 whole egg plus 2-3 egg whites instead of 2-3 whole eggs
– Skip the cheese and add veggies and fresh herbs instead
– Use just egg whites
– Opt for a lower calorie protein source like chicken breast, fish, or tofu
– Incorporate lean protein into a salad or bowl instead of scrambled eggs
Keeping portion sizes reasonable is also key. Stick to 1-2 eggs max per serving and 1 ounce or less of cheese.
Adding more lower calorie filling foods like fruits, vegetables, whole grains, beans, and legumes can help provide satisfaction on fewer calories.
High Protein Breakfast Options
If your goal is maximizing protein intake for breakfast, here are some higher protein alternatives to consider:
– Greek yogurt parfait with fruit and nuts
– Oatmeal made with milk, yogurt, and nut butter
– Protein smoothie or shake
– High protein bar with at least 10g protein
– Bean and veggie breakfast burrito
– Cottage cheese bowl with fruit and seeds
Focus on getting at least 15-20g protein in your breakfast to help meet your needs, build muscle, and stay satisfied until lunchtime.
Conclusion
A scrambled egg with cheese can make for a delicious and nutritious breakfast or meal when you watch the portion sizes. A large egg scrambled with 1 ounce of cheese provides around 150-160 calories.
Using low-fat cheese varieties, adding veggies, and limiting cheese amounts can provide protein and nutrients without excessive calories. Those wanting lower calorie breakfast options can look to high protein foods like yogurt, smoothies, oatmeal, and veggie-based meals to help meet their health goals. Regardless of your diet, scrambled eggs with cheese in moderation can be incorporated into an overall balanced diet.
